Kids aren’t exactly known for loving their veggies. In fact, studies show that only 6% of Australian children eat the recommended daily servings of vegetables. But getting them to enjoy plant-based meals doesn’t always mean sneaking spinach into brownies (though that’s an option). It’s about making vegetables fun, flavourful, and just as exciting as their favourite foods.

From colourful veggie-packed pizzas to protein-rich lentil nuggets, these creative vegetarian dishes will turn mealtime into an adventure—without the battle.

Struggling to Get Kids to Eat Their Veggies? Here’s the Solution

If getting your child to enjoy vegetarian meals feels impossible, Healthy Parents, Healthy Kids by Dr Nick Fuller has the answers. This practical guide from a leading childhood nutrition expert shares easy strategies to make plant-based meals more appealing—without turning mealtimes into a struggle.

Discover how to create balanced, nutritious dishes your child will actually eat, all while simplifying your meal prep. Say goodbye to separate meals and hello to stress-free, veggie-filled plates. Grab your copy of Healthy Parents, Healthy Kids today!

Top 6 Creative Vegetarian Dishes For Children

Getting kids excited about vegetarian meals is all about presentation and taste. Bright colours, fun shapes, and familiar flavours can make vegetables more appealing. These six dishes are packed with nutrients and designed to be kid-approved—no bribing required.

Apple Crumble

Dessert can be a great way to get kids excited about fruit, and this apple crumble does just that. It’s naturally sweet, packed with fibre, and easy to customise with frozen berries or stone fruit. Perfect for a family-sized treat or a single-serve portion, it’s a fun way to use up overripe fruit while giving kids a delicious, wholesome end to their meal.

Type: Vegetarian

Serves 6

Prep time: 15 minutes

Cooking time: 15-20 minutes

Ingredients

• 6 medium apples (you can use a variety eg. Pink Lady and Granny Smith)
• 1/3 cup water
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg
• Zest of 1 orange
• 1 cup rolled oats
• ½ cup desiccated coconut
• 3 tablespoons olive oil
• ¼ cup raw almonds, roughly chopped (Walnuts or macadamias also work well)
• Greek yoghurt, to serve

Recipe

1. Remove apple cores and roughly chop apples in bite sized pieces, keeping the skin on. Place chopped apples into a large saucepan with the water, cinnamon, nutmeg and orange zest.
2. Cook apple mixture over a medium-high heat for approximately 10 minutes. Stir every few minutes, until the apples are heated through and tender. Pour the cooked apple mixture into a baking dish and set aside. 
3. Preheat the oven to 180°C.
4. To make the crumble topping combine the oats, coconut and olive oil and mix together well. Spread the crumble mixture evenly over the top of the cooked apples in the baking dish. Sprinkle with the chopped almonds.
5. Place the baking dish into the oven and cook for approximately 15-20 minutes until heated through and golden on top. Remove from the oven, and serve warm with a dollop of Greek yoghurt.  

Miso Scrambled Eggs with Vegetables

Eggs are a great vegetarian protein source for kids, and adding miso gives them an umami-rich twist that makes breakfast more exciting. The savoury depth of miso enhances the flavour without needing extra salt, making it a nutritious way to mix up a weekend meal. Start with a small amount of miso paste, as the taste can be strong, and let kids explore new flavours in a fun, approachable way.

Type: Breakfast, Vegetarian (Bacon option contains meat)

Serves 4

Prep Time: 5 minutes 

Cooking Time: 10 minutes

Ingredients

• 6 eggs 
• 2 generous teaspoons miso paste (white or yellow variety is preferred)
• Olive oil spray
• Large handful silverbeet, finely chopped
• 2 large mushrooms (portobello or similar), finely chopped
• Leftover vegetables (if you have any), finely chopped
• ½ avocado
• 4 slices wholegrain bread, toasted

Recipe

1. Crack the eggs into a bowl and whisk with the miso paste. 
2. Spray a large frying pan with olive oil and heat over medium heat. Pour in the egg mixture and cook, stirring, for 3 minutes or until cooked to your liking. Transfer the scrambled eggs to a large bowl and cover with foil to keep warm.
3. Add the silverbeet and mushrooms to the pan, along with any leftover veggies or bacon (if using) and spray again with olive oil. Cook for 3-5 minutes.
4. Toast your wholegrain bread and then spread the avocado evenly over each slice. Top with the scrambled eggs, silverbeet, mushroom, bacon (if using) and any other vegetables.

Tip: The miso will be easier to whisk into the egg if it is at room temperature rather than straight out of the fridge. I sometimes run the packet under warm water to heat it up a little.

Chickpea Gyros

These veggie-packed wraps bring the flavours of Greek gyros to a kid-friendly, meat-free meal. Chickpeas provide a great source of plant-based protein, while crunchy salad and creamy tzatziki make every bite fresh and delicious. Ideal for hands-on eating, these wraps are a fun way to introduce children to new flavours while keeping mealtime nutritious and exciting.

Type: Vegetarian

Serves 2

Prep Time: 5 minutes 

Cooking Time: 10 minutes

Ingredients

2 tablespoons olive oil

1x 400g tin chickpeas, drained and rinsed 

Pinch of dried oregano

4 small pita breads or flat breads

1 cup IWL Tzatziki (see recipe on the IWL app)

8 leaves Romaine or Cos lettuce 

1 ½ cups Greek Salad (see recipe on the IWL app)

Recipe

1. Heat a medium non-stick frying pan over medium heat. Add in the olive oil, chickpeas and dried oregano. Toss to coat the chickpeas in the oil and oregano. 
2. Fry the chickpeas over medium heat, stirring often, until the chickpeas are lightly golden and crispy. Remove from the heat. 
3. Meanwhile, prepare the pita breads. Warm for 30 seconds in the microwave if desired. Place two pita breads each onto two serving plates. 
4. Spread the pita bread with a tablespoon of the tzatziki each. Top with the lettuce leaves, Greek salad, and the crispy chickpeas. 
5. Drizzle the remaining tzatziki on top of each gyros, then serve immediately. Enjoy!

Tofu Banh Mi

This vegetarian twist on the classic Vietnamese banh mi is a flavour-packed way to get kids to enjoy tofu. Since tofu absorbs any seasoning, it’s easy to customise with kid-friendly flavours while still keeping it nutritious. Prep it in advance for a quick, tasty meal, and if your child enjoys variety, add a boiled egg or a mild hint of spice to introduce new tastes in a fun way.

Type: Vegetarian, Lactose Free

Serves 4

Prep Time: 5 minutes

Cooking Time: 0 minutes 

Ingredients

• 400g firm tofu, pan fried 
• 4 long crusty wholemeal bread rolls
• 1 cucumber, cut into thin strips
• 1 carrot, cut into thin matchsticks
• 1 red capsicum, cut into thin strips
• 2 tablespoons quick pickled onions (see IWL recipe)
• 1 tablespoon soy sauce
• 1 lime, juiced
• Handful fresh coriander leaves

Recipe

1. Slice the cooked tofu into strips. 
2. Slice each of the bread rolls down the centre, ensuring not to slice all the way through. 
3. Fill each of the bread rolls with slices of the cooked tofu, and strips of the cucumber, carrot and capsicum. 
4. Top each roll with some of the quick pickled onions, then drizzle each roll with soy sauce and lime juice. 
5. Top each roll with coriander leaves. Serve immediately and enjoy!

Lentil Moussaka

This vegetarian take on the classic Greek moussaka swaps lamb for lentils, making it a hearty, protein-rich meal that’s perfect for kids. The layers of eggplant, lentils, and creamy béchamel create a comforting dish that’s both nutritious and satisfying. For the best flavour and texture, prepare it a day in advance—this helps the layers hold together better and lets the flavours develop even more.

Type: Vegetarian, Gluten Free

Serves 6

Prep Time: 15 minutes 

Cooking Time: 60 minutes

Ingredients

• 2 eggplants, sliced into thin circular rounds
• 2 tablespoons olive oil
• 1 garlic clove, crushed
• 1 brown onion, finely chopped
• 1 red capsicum, finely chopped 
• 2 tablespoons tomato paste
• 2x 400g tins of cherry tomatoes
• 2x 400g tins of brown lentils, drained and rinsed 
• 1 cup smooth ricotta cheese
• 2 eggs
• 1 cup Greek yoghurt
• Sprinkle of black pepper
• Sprinkle of nutmeg 
• ½ cup parmesan cheese, grated

Recipe

1. Preheat the oven to 180°C.
2. Heat a large non-stick frying pan over medium heat. Fry the eggplant rounds for 2 minutes on each side until slightly softened, then transfer the cooked eggplant to a plate and set aside. Continue to fry the remaining eggplant slices in batches. 
3. Meanwhile, heat a large saucepan over medium heat. Add in the olive oil and garlic, and cook for a couple of minutes until fragrant.
4. Add in the onion and red capsicum and fry for 3-4 minutes. Stir in the tomato paste, tinned tomatoes and lentils. Continue to cook for 10 minutes, uncovered, until the sauce is slightly thickened. 
5. Whilst the lentil sauce is cooking, prepare the topping. In a bowl whisk together the ricotta, eggs and Greek yoghurt until smooth. Whisk in the black pepper and nutmeg, then set aside. 
6. Once the lentil sauce is thickened remove from the heat. Add a small amount of the sauce to a rectangular oven proof dish – enough just to cover the bottom of the dish. 
7. Top with 1/3 of the fried eggplant slices, overlapping them to form a layer of eggplant. Now top with 1/3 of the lentil sauce. Continue layering until all of the eggplant slices and lentil sauce is used up, finishing with a layer of lentil sauce on the top. 
8. Spread the ricotta mixture over the top of the lentil sauce, spreading as evenly as possible. Sprinkle the parmesan cheese over the top. 
9. Place into the oven to bake for 25-30 minutes, until the sauce is bubbling in the edges of the dish and the topping is set and golden brown. Serve immediately and enjoy!

Vegetarian Gnocchi Bake

This cheesy, comforting gnocchi bake is a fun twist on a classic pasta dish—perfect for kids who love saucy, cheesy meals. Finely chopping the vegetables creates a smooth, rich tomato sauce that blends right in, making it an easy way to pack in extra nutrients without complaints. It’s a guaranteed crowd-pleaser that turns mealtime into a cosy, veggie-filled feast. 

Type: Vegetarian, Kid Friendly

Serves 4

Prep Time: 25 minutes

Cooking Time: 20 minutes 

Ingredients

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 1 carrot, finely chopped
• 1 stick celery, finely chopped
• 1 clove garlic, crushed
• 1 zucchini, finely chopped
• 1 red capsicum, finely chopped
• 2 tablespoons tomato paste
• 1 ½ cups (375ml) water
• 1x 500g packet gnocchi
• Handful fresh basil leaves
• 1/3 cup mozzarella cheese

Recipe

1. Preheat the oven to 190°C. Heat a large wide saucepan or pot over medium to high heat. 
2. Add the olive oil, onion, carrot and celery. Cook for 5 minutes until softened, stirring occasionally. 
3. Add in the garlic, zucchini, and capsicum and continue to cook for a further 5 minutes, stirring occasionally. 
4. Mix in the tomato paste, and slowly stir in the water. Reduce the heat to medium and allow the sauce to simmer, uncovered, for 10-15 minutes. 
5. Meanwhile, heat a large non-stick frying pan over medium to high heat. Add in the gnocchi and cook for 5 minutes, stirring often, until slightly crispy. Remove from the heat. 
6. Remove the tomato sauce from the heat. Add the gnocchi into the tomato sauce, along with the basil leaves, and gently stir to combine. 
7. Transfer the gnocchi mixture into a large round baking dish. Sprinkle the cheese over the top. 
8. Place into the oven and bake for 15-20 minutes until the sauce is bubbling, and the cheese is melted and golden.
9. Serve immediately and enjoy! If serving to children, allow to cool slightly before serving. 

Tips to Motivate Kids to Eat & Enjoy Vegetables

Let’s be real—getting kids to eat veggies isn’t always easy. But instead of bribing them with dessert or resorting to the classic ‘just one bite’ plea, there are better and way more fun ways to make vegetables something they actually want to eat. Try these strategies on how to turn veggies from a dinner table standoff into a delicious win.

Make Veggies Fun and Playful

Kids love anything that looks cool or feels like a game. So why not turn their veggies into edible art? Use cookie cutters to make fun shapes, build a rainbow plate, or let them design their own ‘veggie monster’ before eating it. Research shows that kids are more likely to eat food that’s visually appealing, so a little creativity can go a long way.

Get Kids Involved in Cooking

If kids help make it, they’re more likely to eat it—it’s that simple. Let them wash the veggies, stir the sauce, or pick ingredients at the store. A study found that kids who cook eat more vegetables and have a better attitude toward healthy food. Plus, it’s a great way to bond and maybe even get a little help in the kitchen.

Pair Veggies With Tasty Dips & Sauces

Let’s be honest—plain steamed broccoli isn’t winning any ‘kid favourite awards.’ But dip it in a cheesy sauce or some hummus? Game changer. Studies show that kids are more likely to eat bitter veggies when paired with a tasty dip, so keep a few options on hand and let them dunk away.

Lead by Example

If kids see you enjoying your veggies, they’re more likely to give them a try. It’s like when you have an exciting snack, and suddenly, they need a bite, too. Make veggies a normal and delicious part of your meals, and they’ll eventually catch on. No lectures needed—just eat, enjoy, and let them see it for themselves.

Keep Introducing, Don’t Force

Here’s the deal: kids might need to see and reject a vegetable multiple times before they finally decide it’s not the enemy. Studies suggest it can take up to 8-10 tries for a new food to click. So keep serving it in different ways—roasted, raw, blended into pasta sauce—and stay chill about it. The less pressure, the more likely they’ll come around.

You can also try these hidden vegetable recipes to help picky eaters enjoy more veggies. They’re a great way to sneak in extra nutrients without fuss.

Wrapping Up

Getting kids to eat their veggies doesn’t have to be a struggle. With a little fun, some tasty dips, and a no-pressure approach, you might just find them asking for more veggies. Okay, maybe not asking—but at least eating them without a fight, and that’s a win.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.